I did a stretch move first last week at this workout, so I went all midrange today–change to gain… [Read more…]
Steve: MMX Stretch Tuesday (legs/chest/back +)
Got such good deep muscle-fiber trauma last Tuesday, I went back to MMX Stretch–starting with a high-rep stretch move followed by lower-rep midrange work.… [Read more…]
Steve: Home-Gym MMX Friday (legs/chest/back/delts/arms)
Giant rain storm moved in overnight here in So Cal–plus, I’m still damn sore fromTuesday’s stretch pre-ex attack. Obviously good change to gain with lingering pain. So I decided to do a quick home-gym workout today, just a couple of sets per exercise, the first being a high-rep STX (slow-twitch exhaustion) set…
[Read more…]
Steve: MMX Stretch Pre-Ex Tuesday (legs/chest/back +)
Needed a change to gain–and muscular trauma without strain. Solution: Pre-Ex, starting with a high-rep stretch. Felt it down to the deep growth fibers. Wow.… [Read more…]
Steve: MMX Midrange Tuesday (legs/chest/back +)
My first workout of the week is the most taxing–because it’s mostly compound midrange moves–but it’s a favorite because it trains a lot of muscle mass in a short period of time… [Read more…]
Steve: Isolation Friday (legs/chest/back/delts/arms)
Quads: Leg extensions (2×20,9 R/P 6)
Hamstrings/Glutes: Seated leg curls (2×21,9 R/P 5), Flat-back hyperextensions(2×19,9 R/P 6)
Calves: Leg press calf raises (2×24,12 R/P 7)
Chest: Machine flyes (2×19,8 R/P 5)
Back/Delts: Bent-arm bent-over laterals (2×24,9 R/P 5); Stiff-arm pulldowns (2×19,9 R/P 6); One-arm cable laterals (2×20,8 R/P 5)
Tri‘s/Bi’s: Rope pushdowns (2×19,7 R/P 4); Forward-lean cable curls (2×22,8 R/P 5)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Isolation Friday Summary
I used modified pre-exhaustion at my last end-of-the-week workout. I thought all continuous-tension isolation exercises would be good change to gain. I didn’t count on the buildup of fatigue products throughout, which made me a bit nauseous toward the end. I went pretty fast, so that could’ve been part of it as well, but once I started re-tasting breakfast, I decided to skip abs.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
Steve: MMX Midrange + Stretch (legs/chest/back +)
Last Monday it was midrange work with a rest/pause. Today I dropped the rest/pause add-on and did a stretch-exercise instead.… [Read more…]
Steve: MMX Pre-Ex Thursday (legs/chest/back/delts/arms/abs)
Today was full body, including delts and arms–pre-exhaustion for most bodyparts. That is, an isolation (contracted) exercise for 20-ish reps followed by a compound (midrange) for 8-10, 10-second rest/pause, then rep out with that same weight.
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Steve: MMX Midrange R/P Tuesday (legs/chest/back +)
A guy at the gym asked about my twice-a-week workouts. He goes three. “I hope your two workouts don’t last.” I said, “No, I’ll be down to one soon–change to gain.” Lol. I do plan to get back to three in the spring, but right now I’m liking my two solid outings. Today was mostly midrange work…
Steve: MMX Contracted-Stretch Friday (legs/chest/back/delts/arms/abs)
I hit everything today with an interesting combo: contracted move for 20 reps, rest 30 seconds, heavy stretch move for 9 reps, rest 10 seconds, stretch move with same weight for around 5. Even with the low volume, I expect soreness from the contracted-stretch combo. Stretch moves induce trauma, one of the 3 components for optimal hypertrophy (the other two are mechanical tension and metabolic stress)…
[Read more…]
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